These free calculators are built specifically for adults over 40 — not the generic tools designed for 22-year-old athletes. Your metabolism, hormones, and recovery work differently after 40, and the numbers these tools generate reflect that. Start with the BMR Calculator to find your baseline, then use the Maintenance Calorie Calculator to find your daily calorie target. Everything else builds from those two numbers. All 13 tools are free, no signup required.
Calculate your daily calorie needs to maintain your current weight based on activity level.
Calculate your Basal Metabolic Rate to find calories burned at complete rest.
Determine your ideal protein, carb, and fat targets for your goals.
Calculate your daily protein needs for muscle maintenance and recovery.
Distribute your weekly calorie target flexibly across 7 days.
Create customized grocery lists for your diet style and meal count.
Find out when you'll reach your goal weight at a safe, sustainable rate.
Estimate calories burned during activities based on your weight and duration.
Convert your walking minutes into estimated daily step counts.
Not sure where to start? Use the BMR Calculator first — it takes 60 seconds and gives you the foundation number every other calculator builds on. Once you have your BMR, the Maintenance Calorie Calculator tells you exactly how many calories your body needs each day. From there, every other tool on this page helps you act on that number.